BLOKES – LET'S GET STRONGER!
Blokes, after 35 years working in health and fitness, I’d suggest that 90% of Aussie men over 45 are well short of their potential when it comes to muscle strength, stability and structural health.
That’s not a criticism, fellas. It’s simply what I see every day.
Work, family, life, boredom, injuries, less movement — and slowly we lose some of the strength, mobility and physical confidence we once took for granted.
The good news? We can do plenty about it!
And you don’t need a gym, expensive equipment or hours of training. Just 10–20 minutes of simple, safe resistance exercise, performed regularly, can deliver some bloody impressive returns.
WHAT'S IN IT FOR YOU?
RIGHTO, WHAT DO I DO?
I've put together 9 graded resistance routines, from basic bodyweight movements through to dumbbells, barbells and full gym workouts. Each is designed as a short workout — around 10–20 minutes, depending on your pace and rest.
Choose the routine that suits your current ability and available equipment. Start conservatively. Use a comfortable range of movement. Focus on good technique, not big weights. Build gradually and allow recovery between harder sessions.
The goal isn't to become a bodybuilder. It's to become a stronger, healthier, more capable version of yourself.
CONSISTENCY BEATS OCCASIONAL HEROICS. EVERY TIME.
Now, pick your routine and let's get cracking! Pampy.
PAMPY TRAINING RULES
If it’s been a while since you played your last game, start with the first sets, keep the load super lite, reduce the range of movement – in essence take the piss a tad.
We don’t want to pull up ridiculously sore after day one.
Layer the wall brick by brick.
PICK YOUR ROUTINE
📱 Built for your phone: tap one of the nine routines, then scroll down through the exercises and full demonstrations while you train. No tracking or login required. Each colour marks a different routine.